30 Seconds To Calm: Instant Anxiety Relief

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Updated: May 2018

Reading Time: 10 minutes


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strategies to cope with anxiety holistic healing methods


CAN yoga really blast away feelings of anxiety in 30 seconds? Yes, yes and yes! To be more specific pranayama, yogic breathing techniques can help instantly calm you. Imagine the possibility of instant relaxation when you’re in a difficult situation. Whether you are in a stressful meeting at work, you are nervous about flying, you have just got off of the phone with an angry client, or you are at a dreaded event having to mingle with the types of people you’ve tried to avoid your whole adult life! When you feel that sharp twinge of anxiety bubbling up inside of you, follow my technique to help let go of stress, to feel better and overall more confident.

Content overview

This article will cover the following:

  • Instant anxiety relief: Meditation
  • Instant anxiety relief: Yoga
    1. Tree pose
    2. Headstand
    3. Forward bend
  • Instant anxiety relief: Pranayama
  • Additional extras

Let’s get one thing clear, I’m not here to talk lightly on the topic of anxiety. It is a deep and complex issue many of us live with. Anxiety may dance with some of us fleetingly; invited by external triggers. Whilst others may have a chronic, long-suffering and very internal relationship with this beast.

Its important to mention that we have ultimate control of our thoughts. Anxiety is created from manifested worry and stress. We need to learn to remember to breathe fully, practice mantras and affirmations, as well as incorporating gratitude journalling into our everyday lives. This will help us to feel more lighthearted, fearless and positive!

I’d like to share with you some tips and tricks to help you regulate your emotions in the moment. Should you feel your anxiety is disrupting and disabling your ability to have a happy and peaceful life, please, before you continue reading, pick up the phone to your Doctor and book in to have a chat with them. You owe it to you.

Holistic Healing Methods: Meditation

Holistic Healing Methods: Meditation


Mindfulness is a bit of a buzzword these days but essentially it is about being present and in the moment. Did you know that all these ideas stem from ancient yoga philosophy? You may wonder how being present can help calm feelings of anxiety… Or you may ponder whether the current moment you are focusing on, is even really that nice after all?

Learn more about the benefits of meditating every morning here.

To be frank, anxiety appears because of bad experiences in the past or worrying about (perceived or actual) threats in the future. Anxiety should be a friend to us; it’s a biological call to action and works on a very basic level to keep us alive. When you feel anxious, it is your intuition signaling that something doesn’t seem quite right. That sixth sense expects you to analyse the situation and act accordingly. However, when anxiety is present without any real danger, we need to learn ways to control it. We need to learn to sit with it and ultimately to realise we control our anxiety, it does not control us.


Meditation for anxiety: Practice this exercise the next time you feel angst!

To overcome anxiety, it is important to practice healthy habits. You must train your mind to recognize feelings of anxiety and react by practicing a meditation exercise.

The following simple and easy introductory meditation exercise can be practiced whenever you feel angst:

  • Focus on any object in front of you.
  • Look at it, notice the colour, shape, size, etc.
  • Every time your mind wanders, bring it back to the object and the details you see.
  • A focused mind is a healthy mind.

meditation focus

An alternative to this exercise is practicing mantras and affirmations. You can read more about that, here.

Strategies To Cope With Anxiety: Yoga

Back to yoga, there is a multitude of ways yoga can help you with anxiety. The most beneficial way is the hardest way, and that is having a consistent and regular yoga, meditation, and pranayama practice.

I’m talking daily, guys! A study at Harvard University found that yoga appears to modulate stress responses in the body. For example, helping regulate heart rate and speed of breath.

Hong Kong Yacht Yoga

Beware though; yoga without balance is another stress trigger. A daily yoga practice must comprise all elements including poses, meditation, and breathing. Too much focus on poses alone can be detrimental to body and mind.

If you have a fear of flying or get anxious while traveling, try these airport yoga stretches.

In addition, eating mindfully and taking notice of which emotions are triggered by the different foods you eat will help clean your system from the inside. We are all different, unique and wonderful. Find out what nourishes your body with this quick, simple and easy test.

The following yoga poses are geared towards getting you back to optimum mental fitness. Generally, yoga works its magic by getting you out of your head and back in your body. It stops you overthinking and allows a new focus, your physical body in the present moment. Each pose has been selected specifically for anxiety relief in mind.

Yoga for anxiety 1: Tree Pose (Vrksasana)


tree pose anxiety

Benefits for anxiety relief:

  • Tree pose is a great starting point; it requires intense concentration to perfect its delicate balancing act.
  • The pose allows you to take a step back from the “monkey mind” by being forced to pay immediate attention, (unless you want to topple over…) so you can start facing life head-on.


  • Please seek doctor’s advice before practicing this pose if you have any of the following symptoms: a headache; insomnia; low blood pressure.
  • If you suffer from high blood pressure, don’t raise your arms overhead.

Yoga for anxiety 2: Headstand (Salamba Sirsasana)

headstand anxiety

Don’t be intimidated by headstand if you’re a beginner; it’s easier than you think and there are a ton of modifications available, as well as preparatory poses you can do if you’re not ready to flip just yet.

Benefits for anxiety relief:

  • Most inversions are great for anxiety. The combination of blood rushing to the head, as well as a completely new (upside down) angle on life, can help.
  • Headstand is especially good for those in a habit of over thinking and the pose will give perspective and clarity.


  • Please seek doctor’s advice before practicing this pose if you have any of the following symptoms: back injury; a headache; a heart condition; high blood pressure; menstruation; neck injury.
  • If you suffer from low blood pressure, don’t start practice with this pose.
  • Pregnancy: If you are experienced with this pose, you can continue to practice it late in pregnancy. However, don’t take up the practice of Sirsasana after you become pregnant.

Yoga for anxiety 3: Forward Bend (Uttanasana)

forward bend anxiety

The beauty of the forward bend is anyone can do it and pretty much at any time. The trick is to hinge at the hips and prevent rounding of the spine as you fall forward.

Benefits for anxiety relief:

  • A lot of our stress is held in our jaw, neck, and shoulders. The forward bend allows for a good stretch of the upper body and a much-needed release.
  • This pose actually works to massage and relax the nervous system, reducing cortisol levels. Cortisol is known as the stress hormone, it induces a fight response and can have catastrophic effects on the body in high doses.


  • Please consult in your doctor’s advice if you have a back injury.

Holistic Healing Methods: Pranayama

Pranayama is defined as control of breath. Prana is breath or life force. Our ability to bring awareness to our breath has been proven time and again to reconnect us with self-control. Once we control our breath we are closer to controlling our thoughts and our anxiety.

Pranayama for anxiety: Breathing exercise

Anxiety triggers an emergency response in the body. Principally it causes a faster heart rate and shallow and upper chest breathing. Slowing down your breathing with this simple pranayama exercise can quickly trigger a parasympathetic response. This is the equally powerful opposing bodily response that works to promote calm and relaxation.

When you find yourself feeling anxious, take a moment and focus your attention on your breath:

  • Start to breathe slowly and deeply making sure your abdomen expands and contracts.
  • Focus on breathing in for 3 full seconds.
  • Hold your breath in for 3 seconds.
  • Breathe out for 5 seconds, making sure you expel air from the belly.
  • Repeat slowly as many times as necessary until you feel better.

Please note: You can extend the amount of time you inhale, hold and exhale for. Always make sure your exhale is longer than your inhale. No one will know, except you. Your heart rate will become more controlled and you should feel a little bit more able to cope with the situation you’re in.

Follow the Pinterest board, ‘Mantras for Anxiety,’ for more advice and guidance on combatting anxiety.

Don’t forget to share the knowledge and save these pins to Pinterest!:

Holistic Healing Methods strategies to cope with anxiety 2

Holistic Healing Methods strategies to cope with anxiety 3

Additional Extras

This week, I am extremely excited to share with you some further great tools that have come recommended to me to help overcome anxiety. Whether you enjoy reading self-help books, listening to audio books on-the-go or you have children who suffer from panic attacks and anxiety, I have found something to suit each one of you. Check them out below.

  • 250-page life-changing e-book

This e-book is the only holistic system in existence that teaches you how to permanently cure your panic attacks and general anxiety, regain your self-confidence and enjoy life without fear. Let’s face it, we all love a good self-help book!

This one comes highly recommended as it walks you through all your emotions, it is almost like the writer is inside of your head!

Holistic Healing Methods strategies to cope with anxiety 4

The e-book is called: “Panic Miracle System” and has 250 pages of profound information about the topic of anxiety and how to overcome it once and for all.

Please note: This book is only available as a digital download -perfect for you busy lot on the go!

If you purchase the book today at a special price of: $47 USD£35 GBP you will receive the following extras for FREE (worth $557 USD£415 GBP);

  • 3 months of private email counseling.
  • A lifetime of free program updates.
  • A copy of the ultimate stress relief guide.
  • 7 x one hour relaxation MP3 audio files.

  • Rapid Relief audio-book

If listening to audio books is more your style, this free audio book is perfect for you!

Barry McDonagh is the most sought after anxiety coach, so much so that he decided to create an audio book to help more sufferers of anxiety and panic attacks. The book is intended to help you gain immediate relief and overcome anxious feelings in seconds. Keep a copy with you on your phone or tablet and take a listen when you feel the panic or anxiety brewing.

You can download a FREE copy of the ‘Rapid Relief’ audio file here.

Holistic Healing Methods strategies to cope with anxiety 5

To sign up to the full ‘Panic Miracle’ program it is currently: $67.95 USD£50 GBP  (RRP approx: $139 USD / £104 GBP)

The full program consists of:

  • Access to the Panic Away Members Area
  • The Panic Away Video’s
  • Panic Away Audios
  • The E-book Version of the Panic Away Program
  • Panic Away Audios
  • Bonus Videos

Connect with Vibrant Yogini

Do you have any experiences of dealing with anxiety you would like to share? Feel free to leave your feedback and opinions in the comments below. Or, alternatively, you can send an email to the following address:


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Wishing you a positive and calm life,



P.S.  I have suffered from anxiety in my mid-20’s. Yoga and meditation has really helped me overcome these feelings. It wasn’t until I realised what it was and how to control it that I was able to overcome anxiety.

1 thought on “30 Seconds To Calm: Instant Anxiety Relief”

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